Stage 6 Questions (optional stage)
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OH..... maybe Alwyn just wants to make sure you use a BB instead of DBs?????0
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B2 today. I like it, but push presses kill me. I'm still @ 50 lb. total (25 lb. DBs), which I should have blown past in stage 2. I don't know why these are so hard for me. I hit 37.5 on the 2-pt. row though, so I'm going to try 40 next time.
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A3 today,and I went from 30 lb. assistance on the negative chins (only got 18 sec. last time) to 25 lb. assistance (lasted 20 seconds), and then 20 lb. assistance (lasted 20 seconds on that, too!). Hooray! I'm thinking I might try no assistance next time, even if I can only last 5-10 seconds, and then I can build on that.
These are so bizzarrely & twistedly fun for me.
I had to go down on the lat pulls from 120 lb. after 2 sets to 115 lb. for the other 8 sets. The 30 seconds rest for those was brutal!
Up to 75 lb. for the barbell split-squats though, and managed the 4-second pause pushups on the Smith 5th peg. I'm scared for the 6-second pause though!0 -
Hi Karen... great job on your progress. I went on a business trip last week, so it was good timing for rest week. My trainer took measurements on Saturday and I lost 9.5 inches all over... and get this... increase 1/2 lb in weight... but my BF% is up by 0.1% (lost some muscle too)... but I'm attributing that to no workouts and horrible eating while on my trip. This also includes the 24 day Advocare cleanse challenge.
I'm hoping to keep the momentum and actually lost fat for Stage 6! I'm planning on starting that tonight. Any advice? It's so hard to find just the right balance.0 -
9.5 inches is fantastic!!!
Hmmm, advice for stage 6? Keep a bottle of Advil close by? It's so upper-body intense that after almost every workout so far, I'm sore all over. Shoulders, lats & chest especially.
For the negatives, I don't trust myself to count slowly enough in my head, so I turn my watch so it's on the inside of my wrist, and I watch it as I descend. If I count in my head, I think I'd count too fast & cheat myself. Other than that, good luck & go for it!0 -
I think Stage 6 is the reward for making it through the LONG Stage 5 workouts! This stage has been so much fun, my favorite yet! In my third A workout, I got to 20 seconds on the chin-ups, so next time I’m putting weight plates in my backpack. I can only imagine what my husband will say if he walks and sees me hanging from the bar with my hiking backpack on and my stopwatch out—I’m laughing just thinking about this spectacle!!
I’ve seen some posts on here about what to do after NROLFW. My two cents--I think I will spend a couple months doing Ripptoe’s Starting Strength to keep making progress on the big lifts (in the way of both form and heaviness). Next, I’ve already got the NROL book (for men) and I’m working on selecting a series of workouts from that book to last for a year. A lot of it’s pretty similar to NROLFW, but the workouts are different enough to keep things interesting.
Good luck ladies!!!0 -
Well... mother nature and my body had different plans for me, I guess.
I was doubled over in pain the other day.... diagnosis: Ruptured ovarian cyst.
Hoping I can get back into working out soon... not sure what to think lately... if it's not one thing, it's another.... SHEESH!!!0 -
whiskeysister - LOL that stage 6 is the reward for bearing through the long stage 5 workouts! I agree 100%. Even though I'm still not loving workout B. I like all the moves in it, but I figured out this morning that doing shoulder/push presses back-to-back with 1-shoulder reverse lunges is killing my ability to make progress on them. In my first set of 1-shoulder reverse lunges this morning, I was able to do 30 lb., and might have even been able to do 32.5 lb., but by the 4th set, I'd dropped to only 25 lb. My new name for Workout B is "crazy shoulder day".
Michele - OMG, I'm so sorry you had a ruptured cyst. I hope you're OK and have a speedy recovery. (((hugs))).0 -
A5 is in the books. I'm not thrilled with my "results" but progress is progress. I still need 10 lb. assistance on negatives, but they ranged from 15 - 20 sec. each today. I tried an assisted chinup afterwards, and I still needed 60 lb. assistance.
On AMRAP underhand lat pulls with 120 lb. (my weight from A2), I could only do 5 reps. I also wasn't sure whether I was supposed to use a 4-second return still? I didn't, and still only got 5 reps.
2 extra reps on barbell split squat (which I still think is more like a static lunge) were tough, but do-able (65 lb.), and AMRAP for my elevated pushups without pausing (Smith 5th peg up, bar just above my knees) were 12 & 15 reps.
I'm trying to tell myself it's still a lot better than what I could do when I started in April, but I would be lying if I said I wasn't hoping to have made *more* progress by now.0 -
Finally did my first workout over the weekend.... I do like the length of A1... though I was just as sore if not more.
Karen, I think I finally figured out the difference in the lunge and the split..... (1) it's the size of the step out (so the split). usually I try to do two 90 deg angles with my legs... with the split, just the front leg. (2) with the split, I stayed in that position the whole time instead of resetting.... maybe??? LOL
The negative chin-ups were HARD. I tried it first with 45 lbs assist... the thing didn't budge downward... so I tried 15.... whoa.... TOO FAST... the next plate was 35 - weird.... so I had to stick with that.... not as difficult. probably could have stayed with 22, but it's not there... so I"ll work my way to 15, somehow.
UH lat pulldown... starting with 80... got confident 90... oh... now too bad... 100.... OUCH!!! ok too much... back to 90... heavy all of a sudden... back to 80.... :sad:
BB Split squat... just the bar... the split is definitely a neat variation... I'm usually very good with lunges and such... my inner thights were screaming.
Push-ups... on the floor (T-position). There is no way I can be holding this for the next workout. I'll probably use the Smith for raise myself up a bit.
My ARMPITS are sore!!!
I will attempt B1 tomorrow 0 -
Michele - I'm so glad you were able to start A1. It definitely gave me more soreness in my upper body than any other stage so far, especially after the A workouts, and I felt it in my armpits too. I think it's the combined soreness from lats & chest at the same time? LOL.
split squat - I still don't really know the diff. bet. this and a barbell static lunge, but I liked them.
negatives - even at the end, without assistance, I'm nowhere near 20 seconds, plus it's awkward as hell to jump up there on the assist machine without the assistance knee pad. Even with the knee pad on 0 assistance is crazy hard (maybe 5 seconds, tops?).
lat pulls - I had to fiddle around with the weight in A1 too. Then A2, I was able to stay all at one weight, but in A3, A4, and A5, I had to drop weights between sets. The progressively shorter rests are KILLER!
pushups - I'm in awe of anyone who can do any T-pushups. :happy:0 -
B1 last night... I didn't alternate A1... I'm so used to A by itself, I didn't realize A has three parts. Those were not too bad.
Back extension... no surprise there
Incline reverse crunch --- AWKWARD... the model definitely made it look easy... I could barely lift my butt off the seat.
Onward!!!0 -
A2 check! (Saturday)
B2 + Zumba tonight!0 -
B2 - check!
A3 - check!0 -
Started Stage 6 yesterday, anyone else out there? It hurt to put on deoderant today haha 0
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Started Stage 6 yesterday, anyone else out there? It hurt to put on deoderant today haha
I just finished my 2nd round of Stage 7, so I think I'm going to repeat Stage 6 starting Monday Dec. 10. I want to be able to do an unassisted chinup soooooooooo much!!!0 -
My lifting partner and I did the first workout yesterday and all I can say today is OUCH, don't ask me to raise my arms and don't make me laugh. I knew I would be sore, but this is ridiculous! I really enjoyed the workout, though. We played around with assisted chin ups after the workoutf using the band. I hope I can make it to an unassisted chin up by the end of this stage.0
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Finished Stage 6 B1 today, I completely forgot how nice it is to be in and out of the gym within an hour, even with running on the treadmill for 2 miles. Woot!0
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jrreed - I hope the soreness faded fast.
bzxgilter - I forgot how nice it is to be in & out under an hour too.
I did S6, B1 today, and couldn't decrease my assistance on the negatives (I used 20 lb. today for 20 sec. each), and used 120 lb. for the pulldowns, same as when I finished S6 last time, but I went up to 75 lb. on the split squats, and did both sets of 10 pushups on the floor. They weren't deep, but they were on the floor! Now I can work on making them deeper, or go back to the Smith to add the pauses at the bottom.0 -
I did stage 6 A1 last wednesday and today (the following Monday) attempted A2 and my lats are still sore!!! I teach bootcamp in addition to my own personal weight workouts so I don't think my body had time to recover between workouts, but I could barely last 10 sec on the negative chin ups.0
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I did stage 6 A1 last wednesday and today (the following Monday) attempted A2 and my lats are still sore!!! I teach bootcamp in addition to my own personal weight workouts so I don't think my body had time to recover between workouts, but I could barely last 10 sec on the negative chin ups.
you are half way there!0 -
Hi Ladies!
Started stage 6 today and was genuinely shocked. First go at the neg. chin up was 10 seconds. This was just me, a chair and the bar. No machine, no assistance. I thought for sure Id just drop like a rock. Subsequent attempts were 9 seconds and 6 seconds. Still better than I expected. UGLP was still a disappointing 75lbs. I came down with the flu two weeks ago and some how went 10lbs backwards on this in the week I missed at the gym. Barbell Split Squats 45x10x2, I can probably stand to add some weight here next go. Push ups are still a struggle for me. I did both sets with the assistance of a black and red band.
Felt very odd to be done in about an hour instead of a hair over 2. Looking forward to 6B!0 -
Did 6B1 today. Loved it! So short and sweet, yet still kicked my backside. Got a good laugh out of myself with the reverse lunge with the dumbbell on the shoulder. I expected the burn to come from the legs like most lunge exercises. WRONG! My arm (holding the dumbbell) and my midsection were on FIRE!!! My legs could have done another couple sets easy. I likey!0
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Hoping to start Stage 6 Monday, if I can get to the gym and do 4B of Stage 5 today. I am so looking forward to 6.
Nthn, that's awesome that you were able to hold the neg. chin-up for 10 secs! I am not sure what to expect, but I like the sound of shorter workouts!0 -
Hoping to start Stage 6 Monday, if I can get to the gym and do 4B of Stage 5 today. I am so looking forward to 6.
Nthn, that's awesome that you were able to hold the neg. chin-up for 10 secs! I am not sure what to expect, but I like the sound of shorter workouts!
Get it done and get over here! Its lonely in this thread! Stage 6 workouts are so short in comparison to 5. I kept checking my log and checking the book to make sure I didnt copy anything wrong and leave something out.0 -
I'm planning on starting stage 6 tonight. So excited! I'm really looking forward to a shorter workout. I overall enjoyed stage 5, but yeesh, the time was just getting insane!0
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I'm planning on starting stage 6 tonight. So excited! I'm really looking forward to a shorter workout. I overall enjoyed stage 5, but yeesh, the time was just getting insane!
Yippeee!! More life over here!
Finished 6A2 this morning. Held the neg chin for 14 sec on the first go this time. Then 10 sec and 7 sec on subsequent sets. Threw some squats in at the end just for giggles and still made it out of the gym in under an hour and 15 minutes. Still seems so strange!0 -
I would have liked to have done better on the neg chin up. My longest was a skimpy 6 seconds. Oh well, I guess that just means there's room for improvement!0
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I would have liked to have done better on the neg chin up. My longest was a skimpy 6 seconds. Oh well, I guess that just means there's room for improvement!
I think 6 seconds is pretty darn good! You are right, lots of room for improvement, but I dont think 6 seconds is skimpy! Nice work!0 -
I think relative to my body weight, 6 seconds really isn't too bad. I'm still overweight and working on that.
I'm feeling a little soreness tonight in my upper body from last night's session... I'm thinking tomorrow it'll be worse!
But to a degree I'm glad I'm feeling it, because it means even with the short workout, I was doing real work 0
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